GUIDE FOR PATIENTS

ExErcisE training to improvE hEalth and support managEmEnt of ovErwEight and obEsity in adultsRecommendations of the EASO Physical Activity Working Group

Exercise training refers to any movement that is intentional, structured and repetitive undertaken with the primary goal of improving health or physical fitness

Important steps to get started

• Define your main goal for your daily exercise. This document provides evidence-based recommendations for 5 specific goals:

1 Become stronger and improve fitness 2 Feel better 3 Protect my heart and internal organs 4 Support me in weight management5 Optimise the benefits of bariatric

surgery• Choose activities that you find both

enjoyable and meaningful• Remember that progress is personal

and is achieved step by step• Ask advice from your doctor or a

physical activity specialist before engaging in a new type of physical activity, especially if you have been inactive for a long time

• Seek support from family, friends and other patients

GOAl 1. BeCOme STROngeR anD imPROve FiTneSS

muscle strengthUndertake resistance training, alone or combined with aerobic training

cardIorespIratory fItnessengage in any type of exercise training you enjoy. any combination of aerobic exercise, resistance training, and /or HiiT (after cardiovascular risk assessment and with supervision) are recommended.

Improving physical fitness predicts greater longevity and decreases risk of chronic disease. Improving physical fitness increases your ability to engage in everyday activities that require strength or

endurance.

AEROBIC TRAININGAT mODERATE

INTENSITyProlonged and continuous

activity such as walking, cycling, running, swimming…

you are breathing hard but can still have a conversation easily

RESISTANCE TRAININGAT mODERATE-hIGh

INTENSITyexercises with weight machines, free weights, resistance bands,

or using body weight

you are able to perform between 10 and 20

consecutive repetitions

hIGh INTENSITy INTERVAl TRAINING

Short periods of high-intensity exercise, alternating with short

recovery periods

during the high-intensity periods, your heart rate is

> 85% of its maximal value

GOAl 2. FeeL BeTTeR

eatIng behavIourexercise will not have substantial impact on energy intake but rather may promote healthy eating behaviours or improve appetite control

appetIte and satIetyexercise may increase fasting hunger but improve the strength of satiety.

QualIty of lIfeengage in aerobic or resistance training or a combination of both.

Exercise has very positive effects on eating behaviour. For example, it may decrease your desire to eat high-fat foods. Regular exercise can improve your physical well-being, vitality

and mental health.

GOAl 3. PROTeCT my HeaRT anD inTeRnaL ORganS

loss of vIsceral and lIver fatengage in moderate intensity aerobic exercise. Try hIIT after assessment of cardiovascular risk, ideally with supervision.

Improve InsulIn sensItIvItyengage in any type of exercise you enjoy: aerobic exercise, resistance training or a combination of both, or HiiT.

lower blood pressureDo aerobic exercise at moderate intensity

Reducing visceral and liver fat lowers cardiovascular risk. Improving insulin sensitivity helps prevent type 2 diabetes. These benefits of exercise happen even with limited weight loss.

GOAl 4. SUPPORT me in weigHT managemenT

weIght loss and reductIon In adIposItyPractice 2h30m to 3h per week of walking or aerobic exercise training of at least moderate intensity. Try hIIT only after thorough assessment of cardiovascular risk and with supervision. Be aware that expected weight loss is on average not more than 2 to 3 kg.

weIght maIntenance followIng weIght lossincrease the volume of aerobic exercise (200 to 300 min/week).

preservatIon of lean body mass durIng weIght lossDo some resistance training at moderate-to-high intensity

your focus should be on preservation of lean body mass and improving weight management in the long term rather than short term weight

loss when exercising.

GOAl 5. OPTimiSe THe BeneFiTS OF BaRiaTRiC SURgeRy

addItIonal weIght loss and reductIon In adIposItyengage in a combination of aerobic and resistance training

Improvement In physIcal fItness and preservatIon of lean body mass engage in a combination of aerobic and resistance training

Exercise will substantially improve both cardiorespiratory and muscular fitness. Exercise is an integral part of the long-term management

strategy following bariatric surgery.

members of the EASO Physical Activity Working Group: Oppert Jm, Bellicha a, van Baak ma, Battista F, Beaulieu K, Blundell Je, Carraça ev, encantado J, ermolao a, Pramono a, Farpour-Lambert n, woodward e, Dicker D, Busetto L

Whether or not you engage in structured exercise, replacing sedentary behaviour with physical activity has many health benefits!

https://easo.org/important-new-recommendations-on-exercise-training-in-the-management-of-overweight-and-obesity-in-adults/